Newb Stone's Training Log

**bettz** · 29-01-2012 07:08 PM

FLAT
40kg x 8
47.5kg x 8
50 kg x 8
52.5kg x 8
55kg x 8
57.5kg x 5

DECLINE
8 x 45
8 x 47.5
8 x 50

INCLINE
8 x 32.5kg
8 x 35kg
8 x 37.5kg
8 x 40 kg
5 x 42.5kg (prob could have done 1 more but i got worried i wouldn't be able to lift it again lol)

Close Grip Bench Press
35 x 8
37.5 x 8
40 x 8
42.5 x 8

Struggling at this point i took 1 & half scoops of some powder and boy was i tired & lagging towards the end so i cut short triceps

**bettz** · 31-01-2012 08:51 PM

TUESDAY: BACK

DEADLIFT
8x 42.5kg
8 x 50kg
8 x 60kg
(Still not getting on well with these.I just can't get the Technique right.)

LAT PULLDOWNS
8 x 42.5kg
8 x 47.5kg
6 x 50kg

CLOSE GRIP PULLDOWNS
8 x 32.5kg
8 x 40kg
8 x 45kg
8 x 47.5kg

DUMBBELL BENT OVER ROWS
8 x 20kg
8 x 22.5 kg
8 x 25 kg

BICEP CURL BARBELL

17.5kg x 8
20kg x 8
22.5kg x 8
25kg x 8

HAMMER CURLS

10kg x 8 x 2
13.5kg x 8

**bettz** · 02-02-2012 08:58 PM

ARNOLD PRESS
10kg x 8
12.5kg x 8
13.5kg x 8

FRONTAL RAISE
5kg x 8
6kg x 8
7.5kg x 8

MILITARY PRESS
20kg x 8
22.5kg x 8
25kg x 8
27.5kg x 8

BARBELL SHRUGS
25kg x 8
27.5kg x 8
30kg x 8

Dumbell Press (trying to judge weight)
13.5kg x 8
15kg x 8
17.5kg x 8

Dumbell Fly's
15kg x 8
17.5kg x 8

Ran out of time late for work :-)

**bettz** · 06-02-2012 05:06 PM

Chest just for today Limited time

FLAT
47.5kg x 8
50 kg x 8
52.5kg x 8
57.5kg x 8

DECLINE
8 x 47.5kg
8 x 50kg
8 x 52.5kg

INCLINE
8 x 35kg
8 x 37.5kg
8 x 40 kg
8 x 42.5kg

Dumbbell Fly's
15kg x 8
17.5kg x 8
20kg x 5

**stronglikewood** · 06-02-2012 06:34 PM

Quote

Originally Posted by bettz

Is this enough for a Bicep workout???? i figured go easy as bicep is used during back exercises?

That's plenty after a back workout dude. That's why I prefer to do them on another day so they can get more work!

**bettz** · 06-02-2012 07:14 PM

Cheers for that I've been trying to do a little bicep workout on Fridays but was worried I might be overtraining. My arms don't really get much rest as I've an active job unloading lorries & pulling rollers everywhere

**stronglikewood** · 06-02-2012 08:21 PM

If they're not getting bigger because you're not getting stronger, and/or if you're feeling run down, that's when to worry about over-training. I wouldn't worry about it otherwise. The more you can do and recover from, the faster you will grow.

**bettz** · 08-02-2012 08:36 PM

DEADLIFT
8x 42.5kg
8 x 52.5kg
8 x 62.5kg

LAT PULLDOWNS
8 x 50kg (wondered why it felt alot harder on the first set had to much weight lol)
8 x 47.5kg
8 x 47.5kg

CLOSE GRIP PULLDOWNS
8 x 40kg
8 x 45kg
8 x 50kg (6 decent ones)

DUMBBELL BENT OVER ROWS
8 x 20kg
8 x 22.5 kg
8 x 25 kg

BICEP CURL BARBELL

20kg x 8
22.5kg x 8
25kg x 8

HAMMER CURLS

10kg x 8
12.5kg x 8 x 2

**bettz** · 10-02-2012 08:46 PM

ARNOLD PRESS
10kg x 8
12.5kg x 8
13.5kg x 8
(Might try to up it next week,Struggled on last 2 reps)

MILITARY PRESS
20kg x 8
22.5kg x 8
25kg x 8
27.5kg x 8
(Try Upping next week)

BARBELL SHRUGS
25kg x 8
27.5kg x 8
30kg x 8

Upright Rows Ez-curl Bar
15kg x 8 x3
(Thought i'd start to throw these into my routine)

FRONTAL RAISE
6kg x 8
7kg x 8
8.5kg x 6

50 Pushups
25 x 2

**bettz** · 13-02-2012 04:39 PM

Feel a little feverish today (could be the dreaded man flu!!)

FLAT
(40kg x 8 warm up)

50 kg x 8
55kg x 8
57.5kg x 6 (2 down from last week)

50kg x 8

DECLINE
8 x 47.5kg
8 x 50kg
8 x 52.5kg (struggle on last 2 reps)

INCLINE
8 x 37.5kg
8 x 40 kg
7 x 42.5kg (Struggled on last few reps i did 8 but the last was horrible form)

Dumbbell Fly's
15kg x 8
17.5kg x 8
20kg x 6

Close Grip Bench Press
37.5 x 8
40 x 8 x 2
(Triceps felt knackered)

Skullcrushers
(Thought i'd try these with a Ez-Curl Bar)
10kg x 8 x 3